(Photo: Placeholders.)
10 minutes of:
2-count Turkish Get-up @ 40% of 1RM
Move and pause in organized positions, switch left-to-right as desired; Early and often is a sound strategy for beginners, and anyone struggling with the details. Attempt as little rest as possible, and adjust weight as needed if any position breaks.
Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Then:
50 Mace 360 + extension (5/1000 hold in each rep- change direction as desired)
50 Mace 360 (Reset to holster each rep, no extension- change direction as desired)
50 Mace front pendulum + extension
Weight for each movement is self-scaled, and should pose a significant challenge. Weight in non-extension rounds should be heavier. Rest is short and specific when needed (3 breaths or less/ :15 sec.).
Mace 360 + extension/ Mace front pendulum + extension: Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting/ working position (holster/ close to body) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.
Front pendulum + extension: Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps. Ideally, mace should not go to the ground until 50-rep set is complete.
And then:
50 Box jump @ 35lb. W, 45lb. M (use bumper plate)
25 Box jump @ 25lb. W, 35lb. M
25 Box jump @ 15lb. W, 25lb. M
Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
And finally, “Time under tension”:
One-minute Farmer hold @ BW + 25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!